🐕 How to do Bird Dog

Works: Core, Back · No equipment

main muscle helpers

Step by step

1. Start on hands and knees.
2. Reach one arm forward and the opposite leg back.
3. Hold for 2 seconds, come back, switch.

💡 Tip: Pretend there is a cup of water on your back — do not spill it!

In the KinFit plans

• Beginner plan, Upper Body B: 3 sets × 6–10 reps each side

▶ Watch videos of Bird Dog

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